Dr. Spencer Weight Loss: Access Health, Inc.

08/07/2026

Quick Meatballs in Sauce

1 1/2 lb grass fed ground beef
1 large egg
3/4 teaspoon fine grain Himalayan sea salt
1/4 teaspoon black pepper
1 teaspoon onion powder or 1/2 small onion, minced
3/4 teaspoon garlic powder or 3 cloves garlic, minced
2 teaspoons Italian seasoning blend
Generous pinch crushed red pepper (adjust for spice preference)
1 tablespoon minced fresh parsley or basil optional, plus more for garnish
1 tablespoon olive oil or avocado oil for frying
24-32 oz marinara sauce, no sugar added

1. To a large mixing bowl, add the beef along with the egg, and seasonings. Mix well will hands, careful not to overwork the meat.

2. Heat a large skillet over med-hi heat and once hot, add the oil. You might need to lower the heat slightly depending on your stove, if the oil smokes.

3. Begin rolling the mixture into meatballs about 1.5 inches in diameter, and place each one in the pan. Continue until the mixture is used up.

4. Once the bottoms are nicely browned after about 2-3 minutes, flip each meatball over to brown the other side, and carefully turn to brown on all sides.

5. Once browned, add the sauce to skillet and bring to a boil. Cover and lower the heat to a simmer. Allow meatballs to simmer in the sauce until cooked through - about 5-8 minutes.

6. If you have extra time, you can allow the meatballs to simmer on low heat, uncovered, for another 10 minutes.

*Reference your nutrition guide for serving sizes*

08/06/2026

08/06/2026

Avocado Egg Salad

6 large eggs hard boiled
2 medium ripe avocados
1/4 cup red onion chopped
Fresh Juice of one lemon
1/4 cup dill pickles chopped (no sugar added)
2 tablespoons fresh dill mined
2 tablespoons chopped chives
Himalayan sea salt and black pepper to taste
Romaine lettuce leaves to serve

1. Chop your hardboiled eggs and place them in a large mixing bowl.

2. Peel the avocados and remove the pit and place in the bowl with the eggs, then add the onions, lemon juice, chopped pickles, dill and chives.

3. Mash ingredients together well, then add a generous amount of sea salt and black pepper, to taste. Serve right away on lettuce or however you like! Enjoy!

*Reference your nutrition guide for serving sizes*

08/05/2026

10 Health Benefits of Tumeric and Curcumin

Turmeric is a traditional Indian spice with a powerful compound called curcumin. Here are the top 10 health benefits of turmeric and curcumin.

08/05/2026

Loaded Breakfast Taco Bowls

Cauli Rice:
1 tbsp butter or avocado oil
12 oz cauliflower rice
1 jalapeno pepper minced
Himalayan sea salt and pepper
Juice of one lime

Meat:
1 tbsp butter or avocado oil
1 lb ground beef
Himalayan sea salt to taste
2 tsp taco seasoning, homemade or store-bought with no sugar added
1 tsp onion powder
1-2 tbsp water or broth

Eggs:
1 tbsp butter or avocado oil
6 large eggs whisked with 2 tsp water or dairy-free milk (unsweetened)
Himalayan sea salt and pepper to taste

Additional Toppings:
1 cup cherry tomatoes halved
Fresh salsa (pico de gallo or preferred salsa)
1 avocado sliced
Lime juice to taste
Minced cilantro for garnish

Cauliflower Rice:
1. Heat a large skillet over medium heat and add the butter or oil. Add the riced cauliflower and stir to coat. Cover skillet and cook for about 2-3 minutes to steam.

2. Uncover and stir, then add the jalapeño pepper, salt and pepper, and lime juice. Cook and stir another minute or two uncovered until you have desired texture, then remove from heat.

Meat:
1. Meanwhile in a separate skillet (or the same one after cooking the cauli rice) add 1 tbsp butter or oil over medium high heat.

2. Crumble the beef into the skillet and break up lumps with a wooden spoon or spatula. Add the salt and all seasonings and cook, stirring occasionally until browned. Do not drain the fat. Lower heat to medium-low and add the water or broth, stir to combine and cook just long enough to heat through, then remove from heat.

Eggs:
1. Heat a separate skillet over medium heat and whisk the eggs well with the water or milk, and salt and pepper. Add the ghee or oil to the skillet and wait for it to heat, then pour the egg mixture in. Cook over medium heat, stirring to scramble, until halfway done, then lower the heat to low or med-low. Finish scrambling the eggs over the lower heat setting until cooked to preference.

Assemble the bowls:
1. Layer the cauliflower rice with the beef, eggs, cherry tomatoes, pico de Gallo, and avocado before serving. If making ahead of time, skip the tomatoes, pico de Gallo and avocado until just before serving. This recipe should make 4-6 breakfast bowls depending on your appetite. Garnish with cilantro and extra lime juice if desired. Enjoy!

*Reference your nutrition guide for serving sizes*

08/04/2026

Breakfast Fried Cauliflower Rice

2 tbsp butter or avocado oil, divided
8 oz riced cauliflower
1 bunch scallions white and green parts separated
1 small red bell pepper diced
4 oz broccoli florets cut into bite size pieces
2-3 teaspoons Bragg's liquid aminos
Himalayan sea salt and freshly ground black pepper to taste
2 large eggs
Everything bagel seasoning or your favorite seasoning blend

1. Heat a 10” skillet over medium high heat. Add 1 tablespoon of oil or butter to skillet and heat over medium.

2. Add the white part of the scallions and the bell pepper and cook until, stirring.

3. Add another tablespoon of cooking fat along with the broccoli and stir to coat. Sprinkle with salt, pepper and seasoning. If broccoli is fresh, cover the skillet for 15-30 seconds to soften broccoli slightly. If frozen, stir and cook 15-30 seconds.

4. Add the cauliflower rice, liquid aminos and salt and pepper. Stir to coat cauliflower rice with the other veggies and cook 30-45 seconds to soften.

5. Lower the heat and create 2 grooves in the mixture for the eggs. Add a bit of oil/butter to each groove and crack an egg in each one. Sprinkle with salt, pepper, and seasonings of choice, then cover the skillet and cook about 2 minutes for a soft yolk, or until eggs are cooked to preference.

6. Remove from heat and garnish with the green scallions. Enjoy!

*Reference your nutrition guide for serving sizes*

08/03/2026

Those who meditated fell asleep much sooner and they slept for longer. Those who didn’t meditate did not have the same result. Meditation is a skill, and embracing and learning that skill can help you to redirect and control racing thoughts that can often result in insomnia.

"Being mindful and in intention in all aspects of your life is critical. However, when it comes to your self care and preservation intentional mindfulness is essential. Your intention sets the course and directs your path. The mindfulness, however, provides the grounded source that gives weight to your path. Without these there is no course or vehicle to get you to your destination."

08/02/2026

Sunday Reset:

“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.”

How are you nourishing your mind, body and/or soul today?

08/02/2026

Tomato Vinaigrette

1 cup ripe cherry or grape tomatoes (yellow or red)
1/4 cup extra virgin olive oil
3 tablespoons apple cider vinegar
A few drops of liquid stevia, to taste
2 tablespoons shallot (if roasting the shallot, double)
1–2 garlic cloves
10 basil leaves
1/4 teaspoon Himalayan sea salt, more to taste
1/4 teaspoon black pepper

1. Place the tomatoes in a dry skillet and lightly char or blister over medium-high heat, partially covering-stirring occasionally, just until softened and blackened in spots, about 7-8 minutes. Take care that they do not pop – this can burn! You can partially cover with a lid, and if they start popping turn the heat off.

2. Place charred tomatoes, oil, vinegar, stevia, shallots, garlic, and basil in a blender and blend until combined (but not overly smooth).

3. Add a bit more olive oil or water for a looser dressing and adjust the salt/vinegar accordingly.

4. Jar and Refrigerate.

*Reference your nutrition guide for serving sizes*